STRENGTH – Snatch
1 Rep EMOM for 12 min (If you are not catching this in a squat, do 1 Snatch + 1 Overhead Squat
End Load should be at about 80-85% of your 1 RM
CONDITIONING
(4x)
3 Front Squat (135#/95#)
6 Handstand Push-up
12 Cal Row
3 rounds for time 20 Calorie Bike or Row or .13 mile run 20 Sit-ups 20 Calorie Bike or Row or .13 mile run 20 Deadlifts 20 Calorie Bike or Row or .13 mile run 20 Hanging Knee Raises Rx 115#/85# Rx+ 13
A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be